Eat Your Way to Old Age!

Want to live to 100?  According to one study, most Americans do.  So whether you’re a Baby Boomer or older adult, what are some strategies you can use to boost your longevity?

I’ve already discussed the first two steps of my 5-step SHINE system–a program to help you begin–and then sustain–your health journey:

  • S: Start by Laying a Solid Foundation
  • H: Harness the Power of Movement

In today’s blog–Step #3, I: INGEST A PLANT-BASED DIET–I’ll lay out the case for the best food plan for a long, quality life, full of vitality.

Mom and dad need to eat foods in high nutrient density.
Focus on a plant-based diet to increase your longevity.

EAT LIKE A CENTENARIAN

In 2003, award-winning author and researcher Dan Buettner, in conjunction with National Geographic and funded in part by the National Institutes of Aging, set off to discover the answer to living to 100.

His journey took him to Japan, Costa Rica, Italy, Greece, and Loma Linda, CA–regions where people outlive the rest of us by decades.  Along with natural activity, reducing stress, and finding purpose and belonging in their lives, Buettner discovered the centenarians in these areas eat simple, home-prepared foods–primarily plant-based.

Food for the 80-, 90-, and 100-year olds in the Blue Zones comes from their own gardens and orchards.  These people depend heavily on beans (fava, black, soy, and lentils–excellent non-meat sources of protein), whole grains, nuts, vegetables, and fruits.

WHOLE FOODS, PLANT-BASED

Although most are not strict vegetarians, they eat meat sparingly–a serving the size of a deck of cards–an average of five times per month.  They eat no processed, high-caloric density foods (foods that contain a high number of calories compared to the nutrition they contribute; think soda or candy).

A healthy plant-based diet includes foods with the opposite quality.  These are high-nutrient density, with minimal processed foods, fats, and animal products.  These diets have been shown to be beneficial for:

  • weight loss
  • decreasing the risk of diabetes
  • decreasing incidence and death from heart disease
  • lowering blood pressure
  • longevity

NUDGING INTO A PLANT-BASED DIET

Can’t imagine decreasing your meat intake?  Wondering how to find non-meat entrees?  Think you won’t feel full after eating?  Here are some suggestions to start your plant-based journey.

  1. Begin by decreasing your portion size of meat, especially at dinnertime.  A 3-oz serving–the size of a deck of cards–is all that’s needed.
  2. Stop building meals around meat, which should only occupy one-quarter of your plate.  (Half your plate should be filled with fruits and vegetables, the other quarter with whole grains.)
  3. Add vegetables into meat entrees, such as grated zucchini and carrots in spaghetti sauce, chili, or meatloaf.
  4. Look to other cuisines–Mexican, Italian, Greek and Asian–for non-meat ideas.
  5. Experiment with plant sources of protein such as pinto or black beans, lentils or nuts.
  6. Try Meatless Mondays: designate one day per week when you have vegetarian meals.

BOTTOM LINE:

Indulge in a healthful diet to live a long, quality life.  Include whole foods with an abundance of colorful fruits and vegetables, whole grains, healthy fats (fish, nuts, seeds, olive oil), and small amounts of lean meats.

Parts of this article were excerpted from my new book, Building Your Enduring Fitness.  You can purchase it here!

Building Your Enduring Fitness!

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